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Old 11-09-2010, 12:46 PM
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Commander Commander is offline
Commander is enjoying bodybuilding
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Join Date: Sep 2007
Location: North East U.S.A.
Posts: 6,752

Monday - OH Pressing

PM - Volume

OH Press superset with Upright Cable Row 30x8
105x5, 7 sets

Push Press superset with Ab Bench Crunch 50x8
130x5, 6 sets

OH Rack Press superset with Upright Cable Row 30x8 and Ab Bench Crunch 50x8
100x5, 100x10, 3 sets

Light Tricep Pushdowns and Extensions for the pump

Tuesday - Lats/Biceps


Bent Row
135 (plus 5) 175x5


Pullup superset with bodyweight calve raises
BW+5 (plus 5) BW+45x5
BWx10, 9, 8

Lat Pulldown
70x8 Q reps, 3 sets

Tire Rowing and Pressing

James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano

Last edited by Commander; 11-09-2010 at 05:08 PM.
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